4 ways to effectively reduce body fat

To reduce body fat and prevent muscle loss, people need to pay attention to the following:

Avoid carbs on rest days

Many people follow a weight loss diet by avoiding starch. But in reality, not all starches need to be avoided. People should only avoid white starches, such as bread, while complex starches can be eaten, according to Men's Journal.

Lifting weights regularly will help prevent muscle loss when eating a calorie deficit.

Complex carbohydrates are found in fruits, vegetables, and whole grains such as brown rice, oats, and quinoa. Complex carbohydrates not only contain starch but are also rich in fiber and vitamins.

For the body to exercise effectively, increase the ability to burn fat and develop muscles, the body needs complex carbohydrates. Therefore, to reduce body fat and increase muscle mass, people who exercise need to eat complex carbohydrates but only eat them on training days.

Regular weight training

One of the important habits to help reduce body fat is to exercise regularly. You must exercise at least 3 days a week, and each muscle group must be exercised at least 2 times a week.

A calorie-reduced diet combined with weight training will help you lose body fat very effectively. Since you are in a calorie deficit, weight training may not help you build bigger muscles. However, this type of exercise combined with protein will help prevent muscle loss.

Stress Relief

Many studies have shown that stress can easily cause weight gain and fat accumulation. This is because stress increases the level of the hormone cortisol in the body, thereby stimulating cravings, especially for foods high in sugar and fat.

Conversely, good stress management will help reduce cortisol levels, thereby improving overall health and promoting weight loss.

Move more

If you want to lose fat all over your body as quickly as possible, in addition to working out in the gym, increase your exercise outside the gym, maintaining it day after day. This is a strategy to help reduce body fat sustainably and very effectively. Because in reality, no matter how intense your workout in the gym is, it is difficult to optimize fat loss if you are sedentary all day, according to Men's Journal .

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